WOD: Friday, May 30, 2014

(A) Soft Tissue Mash Up (5 min)

(B) GymNASTY Warm-Up (8 min)

(C) GymNASTY Skill Work (5 min)

Tabata (4 min), alternating stations of

  • L-Tuck, L-Sit, or Straddle L on Parallettes or Floor
  • Handstand Hold

(C) Barbell Skill Work (7 min)

  • Good Mornings
  • Press
  • Push Press
  • Push Jerk
  • Split Jerk

(D) Find a 5 Rep Max Strict Press (12 min)

(E) Find a 3 Rep Max Push Press (13 min)

(F) Conditioning (start at either station, take a break then do the other station)

STATION I (half the class): AMRAP in 4 min of

  • 10 Diamond Push-Ups
  • 20 Slam Balls

ONE MINUTE BREAK

STATION II (half the class): AMRAP in 4 min of

  • 5 Strict Pull Ups
  • 10 Wall Balls
  • 20 Sit Ups

Patrick. Murph. Push-Ups. 5/26/14. Photo by Rafael Vega